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SPRING GYM PROGRAM

LEG PRESS (4x12)

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Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine

Intermediate: 25-55lb plates on each side
Advanced: 60-100+ lb plates on each side

Modification: you can do regular standing squats with any type of weight

Up Next in WEEK 1 DAY 2: LOWER BODY

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    CALF PRESS (4x12)

    CALF PRESS (4x12)

    You can use the same squat press machine that you we're already on (adjust weight if needed- I like to go a little bit lighter for these) Start with your feet flat, press through the balls of your feet to elevate your heels. Go slow & controlled, especially on the return motion. Use mind muscle c...

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